Training your legs for an increased vertical is a necessity for your basketball strength training system. I haven’t heard from one basketball player who doesn’t want to jump higher, faster and explode quicker. Today, I want to explain what muscles to train for a higher vertical and how you can jump higher with the use of proper plyometric systems.

Before engaging in ANY sort of activity, such as strength training or playing basketball, you should always warm up. Stretching and warming up is absolutely necessary because if the body is not warmed up for the activity, there is a high chance that the player will get injured. This article isn’t about stretching and warming up in general but I want to tell you that there are two types of stretches: ballistic and static. Static stretches are the stretches where there is little movement of the muscle being stretch where ballistic stretches are done where there is a lot of movement to ease the muscle and get it warmed up.

Now, once you are warmed up, you can begin your plyometric workout. There are 4 (four) main body parts active when doing plyometrics or when jumping in a basketball game:

1) Quadriceps (Thighs)

2) Hamstrings

3) Calves

4) Abs

Many people will disagree that abs don’t affect the results of plyometric workouts but I beg to differ. When an athlete goes from an athletic stance, knees bend with back straight and ready to move, to jumping up to block an opponent, there is a lot of energy used to move the player and allow him/her to explode quickly.

I will give you exercises that you can use for each muscle and get them stronger but remember, you must cool down after the workout. I want to engrain this in to your head, the importance of warm-up and cool down sessions when participating in any activity.

Here are some exercises for each muscle:

1) Quads: Jump Squats - Get into a squat position with or without weights in your hands and jump up in squat position. It’s important to keep stability and balance when doing this exercise or you will injure yourself. Start out with no weights and work your way up. I suggest doing three(3) sets with 10, then 8, then 6 repetition.

2) Hamstrings: Hamstring Curl - Lie Down on a Hamstring Curl Machine and choose the weights that will allow you to perform 6 repetitions. Once you have chosen the weight, place your legs under the leg pads and curl your legs up while having control. Then slowly bring your legs down with control. I would suggest to perform three (3) sets with sic (6) repetitions.

3) Calves: Calve Raises – Stand on the Calve Raise machine with the balls of your feet and adjust the height of the shoulder rests until you feel a stretch in your calves. Choose a weight that suits your strength level. Using the balls of your feet, lift yourself up and slowly bring yourself down to starting position. Three (3) sets of 15, then 13, then 11 is what I suggest. This is best done at a gym with the machines available but can also be done at home.

4) Abs: Lying Leg Raises – Lie down on the ground, preferably on a mat. Keeping your hands on the straight on sides, raise your legs straight up using the abs only. It is hard the first couple of times but after your abs begin to strengthen; it will be easier to lift your legs.

I have given you some simple yet powerful exercises to help build-up the main muscles that will allow you to have an explosive vertical. Remember, these are just outlines. There are many programs out there and I highly suggest you try Athletic Advantage . I have personally used this program and saw great results. But keep in mind, you only see results if you stick with the program. As soon as you stop training, working out or playing basketball, you will lose some skill, no-duh, but you must stick with the program to get the results.

PS: What part of your lower body have you been having difficulties training? Is it your calves, hamstrings or quads?